Quadriceps

Pistol Squat To Box

Pistol Squats to Box, or Sit Downs, are a progression exercise of the Pistol Squat, aimed at strengthening the leg muscles, especially the quadriceps and glutes. In this exercise, a one-legged squat is performed in front of a box or bench, allowing you to sit down at mid-height. The raised surface reduces the range of motion, making the exercise easier for beginners.

Other progression exercises for the Pistol Squat with similar intensity include Assisted One-Legged Squats and Negative One-Legged Squats.

Necessary equipment

Box

Pistol Squat To Box - the correct execution

  • Stand upright with your feet hip-width apart directly in front of a box
  • Shift your weight onto your left leg and lift your right leg off the floor
  • Keep your arms in front of you to help balance and shift your body's center of gravity forward
  • Bend your left knee and sit on the box in a controlled manner
  • Your heel should remain on the ground throughout
  • Extend your right leg forward so that your foot does not touch the floor
  • Keep your chest upright and your back as straight as possible
  • Make sure that you tend to push your bent knee outwards to stabilize it
  • Sit on the box for a short moment
  • Powerfully push yourself upwards with your left leg back to the standing position

The exercise Pistol Squat To Box is intended to be used as a hypertrophy exercise.

Which muscles are trained by Pistol Squat To Box?

Primary trained muscles for Pistol Squat To Box

  • Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.

Secondary trained muscles for Pistol Squat To Box

  • Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.

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